Magnesium belongs to the essential substances. For the body, it is an indispensable mineral, which must be supplied daily to the body to prevent a deficiency disease.
Mode of action of magnesium
A blood test of magnesium levels is used by doctors to further diagnose various diseases. Since magnesium is found in almost all foods, most people have no problem taking magnesium in sufficient amounts. Magnesium is absorbed in the upper part of the small intestine. The body of an adult contains about 20 g of magnesium, almost 50% of which is stored in the skeleton. The rest is stored mainly in body tissues, and 30% in the muscles. Magnesium fulfills many important tasks in the metabolism. For example, it is involved in over 300 different enzyme reactions as an enzyme component. It is also an irreplaceable substance for muscles and nerves. The average requirement for an adult is 300-400 mg daily.
Importance
Magnesium is needed by the body for energy production, as well as for the manufacture of certain proteins. It is also involved in regulating pH levels. Among other things, magnesium is also enormously important for the conduction of excitation of the nervous system. In connection with this, it also plays a central role in muscle work. A magnesium deficiency therefore often leads to muscle cramps, cardiac arrhythmia and irritability. But restlessness, nervousness, lack of concentration and headaches can also be typical symptoms of a magnesium deficiency. In the case of severe deficiency symptoms, it can even lead to a heart attack. Such deficiency states are usually due to certain diseases. In particular, severe diarrhea and vomiting, intestinal inflammation, kidney dysfunction and alcoholism often result in magnesium deficiency. Certain medications such as diuretics, laxatives or oral contraceptives also increase the requirement. In healthy people, too much magnesium is excreted by the kidneys. However, if the kidneys are not working properly, for example in the case of reduced or impaired kidney function, an excess of magnesium can occur. This can lead to cardiac arrhythmias, paralysis, nausea and a drop in blood pressure. Certain groups of people have an increased magnesium requirement. These include athletes in particular,
diabetics, pregnant women in their third trimester and the elderly. In pregnant women, attempts are made to prevent premature labor by giving magnesium. Elderly people tend to drink too little, which is why they often take in too little magnesium. In athletes, the increased requirement is due to increased excretion through sweating. Endurance athletes in particular need more magnesium, since the metabolic rate is significantly increased by the enduring strain on the muscles. Since magnesium is significantly involved in these processes, there is an increased demand. At the same time, they excrete more of the substance through sweating. To prevent a deficiency and thus a drop in performance, as well as serious consequences such as heart disease and muscle dysfunction, athletes should therefore ensure a balanced diet rich in magnesium. In addition, appropriate preparations can be taken for support.
Occurrence in food
Magnesium is found in almost all foods, including drinking water. In increased amounts it is found in cereals, especially whole grain products, mineral water, nuts, green vegetables and sesame products. In lower doses, it is found in fruit, poultry, dairy products, fish, potatoes and rice. On the other hand, alcohol, highly processed foods, lemonade, salads, cabbage, eggs and sauerkraut provide only little magnesium. Good quality mineral water is an excellent source of magnesium. It provides up to 80 mg of magnesium per liter. A balanced diet is usually sufficient to provide the body with enough magnesium.
